Stir-fried Gizzards
Stir-fried Gizzards is a savory, chewy dish popular in many Asian cuisines, particularly Chinese, where it's often stir-fried with aromatics like ginger, garlic, and scallions. The primary ingredient is chicken gizzards, which are cleaned, sliced, and quickly cooked in a hot wok with soy sauce, rice wine, and sometimes chili for heat.
🍽️ Nutrition at a glance
This dish is very high in protein and low in carbohydrates, with a moderate amount of fat depending on the cooking oil used. It is an excellent source of iron, zinc, and B vitamins, providing a rough ballpark of 200-250 calories per typical serving.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 32 g |
| Carbs | 3 g |
| Fat | 9 g |
| Fiber | 0.5 g |
| Sugar | 1 g |
| Sodium | 480 mg |
| Iron | 4.5 mg |
| Zinc | 5.2 mg |
| Vitamin B12 | 1.8 mcg |
| Niacin (B3) | 8.5 mg |
| Phosphorus | 280 mg |
| Selenium | 45 mcg |
| Potassium | 230 mg |
| Cholesterol | 310 mg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, gizzards are prized in many cuisines for their unique, satisfying texture and are often considered a thrifty yet flavorful cut. Nutritionally, they are a powerhouse of heme iron, which is more easily absorbed by the body than plant-based iron.
